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2. Dumbbell Bench Press, 5 - 9 reps, 3 sets |
3. Tricep Pushdowns, 5 - 9 reps, 4 sets |
4. Incline Dumbbell Press, 8 - 11 reps, 4 sets |
5. Chest Flyes, 6 - 8 reps, 4 sets |
**Day 5: Pull** |
1. Pull-Ups, 8 - 10 reps, 2 sets |
2. Deadlifts, 10 - 14 reps, 4 sets |
3. Incline Curls, 8 - 13 reps, 3 sets |
4. Cable Curls, 10 - 14 reps, 2 sets |
5. Bent Over Rows, 6 - 8 reps, 2 sets |
6. Face Pulls, 9 - 14 reps, 2 sets |
7. Hammer Curls, 7 - 11 reps, 3 sets |
**Day 6: Legs** |
1. Squats, 9 - 13 reps, 4 sets |
2. Standing Calf Raises, 10 - 15 reps, 2 sets |
3. Sitting Calf RaisesSitting Hamstring Curls, 9 - 12 reps, 2 sets |
4. Leg Extensions, 10 - 13 reps, 4 sets |
5. Bulgarian Split Squats, 5 - 7 reps, 2 sets |
**Day 7: Rest** |
### Input: give me a Beginner workout Routine |
# output: |
**Day 1: Push** |
1. Overhead Dumbbell Extensions, 6 - 8 reps, 4 sets |
2. Incline Dumbbell Press, 8 - 11 reps, 3 sets |
3. Barbell Bench Press, 5 - 9 reps, 4 sets |
4. Overhead Dumbbell Press, 6 - 11 reps, 4 sets |
5. Tricep Pushdowns, 7 - 9 reps, 4 sets |
**Day 2: Pull** |
1. Barbell Shrugs, 9 - 14 reps, 3 sets |
2. Single Arm Rows, 10 - 14 reps, 2 sets |
3. Hammer Curls, 9 - 12 reps, 3 sets |
4. Face Pulls, 10 - 14 reps, 3 sets |
5. Seated Cable Rows, 8 - 13 reps, 2 sets |
6. Reverse Pec Deck, 7 - 9 reps, 3 sets |
7. Dumbbell Curls, 7 - 11 reps, 2 sets |
**Day 3: Legs** |
1. Leg Extensions, 7 - 10 reps, 4 sets |
2. Hamstring Curls, 9 - 13 reps, 3 sets |
3. Glute Bridges, 9 - 14 reps, 4 sets |
4. Leg Press, 5 - 7 reps, 2 sets |
5. Goblet Squats, 9 - 11 reps, 3 sets |
6. Standing Calf Raises, 10 - 13 reps, 4 sets |
**Day 4: Push** |
1. Overhead Dumbbell Press, 10 - 13 reps, 4 sets |
2. Pec Deck, 7 - 10 reps, 3 sets |
3. Tricep Pushdowns, 5 - 7 reps, 3 sets |
4. Barbell Bench Press, 8 - 13 reps, 3 sets |
5. Overhead Dumbbell Extensions, 9 - 13 reps, 4 sets |
6. Dumbbell Lateral Raises, 10 - 15 reps, 2 sets |
7. Incline Dumbbell Press, 5 - 9 reps, 3 sets |
**Day 5: Pull** |
1. Pull-Ups, 8 - 11 reps, 2 sets |
2. Seated Cable Rows, 6 - 11 reps, 2 sets |
3. Reverse Pec Deck, 8 - 12 reps, 2 sets |
4. Single Arm Rows, 10 - 14 reps, 4 sets |
5. Hammer Curls, 8 - 11 reps, 2 sets |
**Day 6: Legs** |
1. Glute Bridges, 7 - 11 reps, 2 sets |
2. Leg Press, 8 - 11 reps, 2 sets |
3. Hamstring Curls, 10 - 12 reps, 3 sets |
4. Leg Extensions, 5 - 10 reps, 4 sets |
5. Goblet Squats, 6 - 9 reps, 4 sets |
**Day 7: Rest** |
### input: give me an Intermediate workout Routine |
# output : |
**Day 1: Push** |
1. Military Press, 5 - 9 reps, 4 sets |
2. Incline Barbell Press, 10 - 14 reps, 3 sets |
3. Cable Lateral Raises, 9 - 11 reps, 3 sets |
4. Dumbbell Bench Press, 9 - 11 reps, 4 sets |
5. Skull Crushers, 6 - 10 reps, 4 sets |
**Day 2: Pull** |
1. Face Pulls, 10 - 12 reps, 3 sets |
2. Cable Curls, 10 - 12 reps, 4 sets |
3. Deadlifts, 10 - 12 reps, 2 sets |
4. Bent Over Rows, 5 - 7 reps, 2 sets |
5. T-bar Rows, 7 - 11 reps, 4 sets |
6. Rear Delt Flyes, 9 - 13 reps, 3 sets |
**Day 3: Legs** |
1. Squats, 6 - 8 reps, 4 sets |
2. Lunges, 5 - 10 reps, 4 sets |
3. Sitting Calf Raises, 6 - 9 reps, 4 sets |
4. Leg Extensions, 10 - 15 reps, 4 sets |
5. Leg Press, 10 - 12 reps, 4 sets |
6. Romanian Deadlift, 6 - 10 reps, 4 sets |